3/18 At Kern Center. Briel, Kasey, Nathalie and Brad trained together. 6x5 4- and 5-step power hurdles, half on oppo. 3x2 block starts at regular height and space. 3x4 at 30 and regular space. Brad did some additional technical work while the women did 2 sets of explosive lifts in weight room (push press, pedals, squat jumps, speed jerks and step ups).
3/19 At Kern Center. Nate, Jerome, Carson, Alex and Kasey trained. Flexibility series then double arm skips, pit bridges, backovers off box. 6x 4-step, 6-step and 8-step approaches off box with bungee bar. Nate, Jerome and Carson all cleared 7-0 off the 8-step with about an 8" ramp. Finished with plyometrics: tuck jumps, split jumps, squat jumps, single leg hops, rebound jumps, rim jumps off curve.
3/20 At Kern Center. Joe, Jon and Brad trained high hurdles. Warm up was followed with deadlifts, Russian box jumps and push up jacks. 3x4-step power (33), 3x5-step power (36), 3x5-step power (39). 3x2 and 3x4 block starts. Auto time bests for H1: Joe 2.13, Jon PR 2.17 and Brad 2.17 (39). On split times, Joe had a PR 1.29, Jon =PR 1.30. Finished with 2 sets of 6 explosive lifts: push press, pedal, squat jump, speed jerk, step up.
3/21 At Kern Center. Alex, Nate, Jerome and Carson trained together, starting with flexibility series, double-arm skips, curve running, pit bridges, backovers. 6 run throughs. 3 jumps around 4-2 for Alex, 5-8 for Carson, 5-11 for Nate and Jerome. Went up on second round of 3. Alex at 4-4, Carson 5-10 and Nate and Jerome at 6-2. Took a couple more with Alex at 4-7, Carson at 5-11 and Nate and Jerome at 6-3. Carson and Alex had some aches and pains, so they ended their workout. Jerome and Nate did over/unders, hurdle hops, single-leg box jumps, freeze drops, depth jumps.
3/22 At Kern Center. Mike, Joe, Logan, Nate and Nathalie did 400H training. Started off with 4x5H 1-step. 2x1H block starts. 6x3H relative spacing (Mike and Joe on 15, Logan 17, Nathalie and Nate 19). 4x3H (regular height, random spacing).
Wednesday, March 20, 2013
Sunday, March 17, 2013
Memphis: 2 school records highlight great weekend
3/16 At Rhodes College. Everyone enjoyed the 76-degree temperatures, though the winds were brisk at times. Mike, Nate and Jerome all entered the HJ competition at 5-8 and didn't have a miss among them until 6-2 when Mike had one. All went on to clear 6-4 and the opportunity to set a school record at 6-6. Jerome made it on his first attempt. Mike and Nate both had some very close attempts. Jerome had a couple close attempts at 6-8. Jerome finished 2nd, Mike 8th and Nate 9th. Record breaking continued later in the afternoon as Joe shave nearly a second off the 400H, running virtually alone out in lane 7. His 56.56 was good for 7th place (splits: 6.7 4.2 4.6 4.5 4.5 4.9 5.0 5.0 5.4 5.6 6.0). Joe also had an excellent 110H race in a crosswind, running 15.82 (#2 all time). Andrew posted 18.87 in the 110H and 60.85 in the 400H (#8 all time). Logan was close behind with 61.50, then Mike 62.37 (7.1 4.5 5.4 5.2 5.0 5.3 5.6 5.7 6.0 6.3 6.4), and Nate ran 79.82. In women's competition, Alex got a PR 4-6.25 in HJ (#6 all time). In 110H, Nathalie ran 18.57 (#6 all time), Kasey 19.41 (#8 all time) and Briel 20.86 (#10 all time). In 400H, Kasey ran 1:23.86 (#5 all time) with splits of 8.4 5.9 5.9 6.4 6.7 7.3 8.3 8.5 8.3 10.0. Food at Corky's in Memphis was great, and everyone did well there. Athlete of meet: Jerome -- who put 8 inches on his previous PR and broke the conference record.
Top three high jumpers in MSOE history: Mike 6-4.75, Nate 6-4.75, Jerome 6-6.
400H crew: Logan, Andrew, Mike, Joe, Nate and Kasey.
Monday, March 11, 2013
Joe: Entry angles
Good when you can get the force vectors more toward the hurdle -- something closer to the 58% seen above.
Workouts: 3/11, 3/12, 3/13
3/11 At Kern Center. Brad, Nate, Kasey and Nathalie warmed up and then did 4x3H extended 5-step (2x oppo). 5x2H (33/39bl) -- Kasey worked on alignment and getting the lead leg down; Nathalie worked on maintaining her forward lean off the hurdle and getting a consistent attack into and off of H1. Kasey and Nathalie started off running splits in mid-1.4s and ran a couple as fast as mid-1.3s. Nate struggled to get a consistent 8-4 rhythm and to cycle rather than lift the lead leg as well as to get the trail leg out to the side. Similarly, Brad was flipping the lead foot out and around, and he was pulling the trail leg under rather than out and around. Brad did start making progress on getting the lead leg down and keeping knee drive going rather than reaching between hurdles. The group ended with 3x4 up/back (30 -- regular out and -1 going back). Lifted: 6x push presses, 6x pedal, 6x squat jumps, 6x step up, 6x speed jerks, 6x single squat jumps.
3/12 At Kern Center. Kasey, Alex, Nate, Jerome, Carson warmed up with flexibility series, pit bridges, backovers, 4-step jumps, 5 run throughs and then 10 jumps with women starting at 4-2 and men at 5-4 and then going up 2 on makes and down 1 on misses. Kasey had makes at 4-1 4-2 and 4-4. Alex had makes at 4-1 4-2 4-2 4-3. Carson had makes at 5-4 5-4 5-6 5-8 5-10. Mike at 5-3 5-4 5-5 5-7 5-7. Nate at 5-4 5-6 5-8 5-10 5-11 6-1 6-2. Jerome at 5-4 5-6 5-8 5-10 6-0 6-2 6-2 6-4. Jerome had 4 PRs, including the highest jump ever in the Kern Center.
3/13 At Kern Center. Joe warmed up and then lifted 3x260 and 4x260 with box jumps and elevated push ups. 3x4 5-step (39/42). 12x2H. Shot some video as we worked on many technical issues -- entry position, angle and extension into hurdle, lower arm carry with arms closer to body, lead leg extension and cut down, trail leg pull through and keeping hips and shoulders square. Made progress on several fronts. Some reps were very good -- and most were better than shown during indoor season.
3/12 At Kern Center. Kasey, Alex, Nate, Jerome, Carson warmed up with flexibility series, pit bridges, backovers, 4-step jumps, 5 run throughs and then 10 jumps with women starting at 4-2 and men at 5-4 and then going up 2 on makes and down 1 on misses. Kasey had makes at 4-1 4-2 and 4-4. Alex had makes at 4-1 4-2 4-2 4-3. Carson had makes at 5-4 5-4 5-6 5-8 5-10. Mike at 5-3 5-4 5-5 5-7 5-7. Nate at 5-4 5-6 5-8 5-10 5-11 6-1 6-2. Jerome at 5-4 5-6 5-8 5-10 6-0 6-2 6-2 6-4. Jerome had 4 PRs, including the highest jump ever in the Kern Center.
3/13 At Kern Center. Joe warmed up and then lifted 3x260 and 4x260 with box jumps and elevated push ups. 3x4 5-step (39/42). 12x2H. Shot some video as we worked on many technical issues -- entry position, angle and extension into hurdle, lower arm carry with arms closer to body, lead leg extension and cut down, trail leg pull through and keeping hips and shoulders square. Made progress on several fronts. Some reps were very good -- and most were better than shown during indoor season.
Monday, March 4, 2013
Workouts: 3/4, 3/5, 3/6, 3/7
3/4 At Kern Center. Kasey, Briel, Nathalie and Brad did a new warm up series and then 6x 4-step power hurdles (1/2 with oppo for women), 5x1H block starts (30/36), 3x4H up/back on 1 min recovery (30 -2). Foam rolling. Briel stopped after 2x up/back because of sore shins.
3/5 At Kern Center. Kasey, Alex, Leah, Carson and Nate did a flexibility series, some double arm skips, circle runs, pit bridges, box backovers, 4-step scissors, 4-step box jumps, 6-step jumps. Worked mostly on plant with a shorter last step. Finished with 5x jump circuit -- single leg box jumps, medball slam/up, line run rim jump, bounding and clap (or 5) pushups.
3/6 At Kern Center. Jon, Joe and Andrew did a flexibility series, skips and strides, deadlifts (310/220jb) with box jumps and elevated push ups. 5x1 36 4-step power hurdles. 5-6x 1H block starts, most at 39, but a couple reps at 42. Joe continued his improvement, getting a PR 2.09 start. Andrew also got a PR at 2.10 and Jon had a 2.19, just .01 off his best. 3x4 up/back (39 -2 in trainers) with 1-min recovery. Joe ended with 4x5 squat jumps.
3/7 At Kern Center. Brad, Jerome, Nate, Carson, Kasey, Alex and Leah did flexibility series, double-arm skips, 3-point line runs, backovers, run throughs, run throughs with scissors. Women jumps were 3x 4-2 3x 4-4 2x 4-6. Brad took 8 jumps around 5-4 to 5-6. Carson and Jerome jumped 3x 5-6, 3x 5-8, 2x 5-11. Nate 3x 5-8, 3x 5-11, 2x 6-2. Checkmarks: Jerome 28-6 56-6; Alex 23 46, Kasey 25-6 49; Brad 25 54; Nate 32 60-6.
3/5 At Kern Center. Kasey, Alex, Leah, Carson and Nate did a flexibility series, some double arm skips, circle runs, pit bridges, box backovers, 4-step scissors, 4-step box jumps, 6-step jumps. Worked mostly on plant with a shorter last step. Finished with 5x jump circuit -- single leg box jumps, medball slam/up, line run rim jump, bounding and clap (or 5) pushups.
3/6 At Kern Center. Jon, Joe and Andrew did a flexibility series, skips and strides, deadlifts (310/220jb) with box jumps and elevated push ups. 5x1 36 4-step power hurdles. 5-6x 1H block starts, most at 39, but a couple reps at 42. Joe continued his improvement, getting a PR 2.09 start. Andrew also got a PR at 2.10 and Jon had a 2.19, just .01 off his best. 3x4 up/back (39 -2 in trainers) with 1-min recovery. Joe ended with 4x5 squat jumps.
3/7 At Kern Center. Brad, Jerome, Nate, Carson, Kasey, Alex and Leah did flexibility series, double-arm skips, 3-point line runs, backovers, run throughs, run throughs with scissors. Women jumps were 3x 4-2 3x 4-4 2x 4-6. Brad took 8 jumps around 5-4 to 5-6. Carson and Jerome jumped 3x 5-6, 3x 5-8, 2x 5-11. Nate 3x 5-8, 3x 5-11, 2x 6-2. Checkmarks: Jerome 28-6 56-6; Alex 23 46, Kasey 25-6 49; Brad 25 54; Nate 32 60-6.
Tuesday, February 26, 2013
Workouts: 2/26, 2/28
2/26 At Kern Center. Joe did a quick warm up and then some power hurdles, half hurdle lead leg and trail leg drills, close space 3-step (red marks) and a few starts to H1. Entire session focused on lead leg mechanics. Drill work was good. Full speed block starts not as much until last rep where the lead leg started pushing down more instead of folding.
2/28 At Kern Center. Joe warmed up, did some power hurdles and then focused primarily on block starts over H1 (36 39 42). Entry position on takeoff was good. Key thing was to try to improve the angle into the hurdle by getting more hip displacement from the takeoff foot. That started getting better, and when it was good the lead leg and trail leg mechanics improved. Did a few reps over two hurdles (in trainers 36 -2), still working on same issues but at slightly slower speed. Foam rolling.
2/28 At Kern Center. Joe warmed up, did some power hurdles and then focused primarily on block starts over H1 (36 39 42). Entry position on takeoff was good. Key thing was to try to improve the angle into the hurdle by getting more hip displacement from the takeoff foot. That started getting better, and when it was good the lead leg and trail leg mechanics improved. Did a few reps over two hurdles (in trainers 36 -2), still working on same issues but at slightly slower speed. Foam rolling.
Sunday, February 24, 2013
NAC: Joe takes 2nd in 55H; 4 in men's 60H final
2/23 At Parkside. Joe ran 8.38/8.16 to take 2nd in 55H, just .02 behind the winner. Jon, Andrew and Mike also made the final. Jon (8.62/PR8.55 - #7 all time) finished 7th and Andrew (8.73/8.56) took the 8th spot. Mike ran (8.86/8.91) in 9th. In the women's 55H, Briel ran a PR 11.16 and Kasey was just a few hundredths off her best with 10.40. In men's HJ, Mike took 4th (6-1.5) and Carson was one height away from placing with his 5-7.75 jump. Brad no heighted, coming over from LJ, and Nate no heighted, after hyperextending his knee. In women's HJ, Alex continued her improvement with a PR 4-3.5 (#10 all time), while Leah and Kasey both made 4-1.5. In other events, Joe and Andrew ran legs of 52.8 and 53.2, respectively, to help the 4x4 win with a makeshift lineup, having lost Jordan and Matt to injury. Teamed with Chris and Garret, they jumped off to a lead, before Garret gave up the lead but then regained it halfway through the final lap, holding on for the victory. Nate ran PRs of 27.7 and 62.63; Logan ran a PR 24.66 and PR 55.89. Alex had a PR 8.85, and Kasey ran a 77.3 4x4 leg.
Complete results
Complete results
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